dumbbell lateral shoulder raise: 4 sets of 10 reps @ 5 kg (BTW, this is the most difficult exercise in my entire program! I can't increase weight. I tried to do it with 7,5 kg dumbbells but then my execution became poor. I firmly believe that proper execution is more important then just lifting more and more heavy weights. I'll stick to 5 kg until I'm able to execute the exercise with bigger weight.)

seated bent over DB fly: 4 sets of 10 reps @ 5 kg (I even slowly improve in this exercise, which was the hardest in the beginning)

ABS: did couple of sets, but nothing seriously... Do I really have to do abs at all!?

VeganResistance wrote:What you said about the yoga is so true. I find it helps everything! My flexibility was commented on at the gym the other day, and I find I usually end up less injured than I normally would from the conditoning also.

I'm considering doing yoga again, 2 times a week. That would mean I go to gym 4 times, and do yoga 2 times a week. And I also plan to hike again. I'm afraid it's going to make me a sport addict! No, really, I will have to give up something. Btw, I'm hiking 30 km on Saturday, from one mountain to another. Can't wait!

Wow, I'm envious of your hike. 30km is a good effort! I haven't been since almost a year ago on my birthday. Got to get out again once the weather is a bit better.

Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.- Bruce Lee

Nothing to envy about, Vegan Resistance hiking was catastrophe. On Friday I had to go on a dinner with meat eating friends. Everything was meat and diary on the menu, so I took baked beans and late in the night it turned out beans were spoiled or something (I didn't notice anything strange in taste), so I got bad digestion problems. Anyway, in the morning I decided to go hiking still, got up at 5 AM, and met my hiking-group. And the rest is a horror story. I had to go to shit in the bushes for several times and at the end I gave up on half way and joined the group of older tired hikers that stopped at the 17th km. So, I dodn't do my planed 30 km hike And my asshole hurt from all that shitting, fuck! Now I'm spending a day on George Oshawa's macrobiotic Diet number 7, which means overcooked whole grain rice all day Feeling better already. Though, my legs hurt. It can be that I'm still sore from legs workout and then hiking... I'm beginning to think I overtrain... Maybe I should slow down, I mean I'm not that young anymore (37). I go really hard on my body sometimes demanding it to be like it is in its 20's or something... I'm old!

Yesterday, September 7:Decided to pause, in order not to overtrain. I ran a little and did some pull ups and push ups. I also started to eat more fruit, felt like going back on 80/10/10 diet I started to drink clay, too. It all felt good and cleansing. Now I'm hiting the gym, after I eat big bowl of very sweet and ripe plums I'm doing squats, so God help me

NOTE: I will use the gym which is more near my house and cheaper. The thing is they don't have many machines, it's pretty basic, but maybe that's good: my plan is to go there twice a week, stay less then usual, and do squats, dead-lifts, bench press and such exercises for whole body and chest. I will start the Armstrong pull-ups program again, too.

OK, first workout in my new gym! I'm changing my exercise routine, almost no machines at all, focusing more on compound exercises. I decided not to do Armstrong pull ups program as I planned, but I will do pull ups and chin ups from now on as a part of my back routine.I will exercise 3 times instead of 4 times a week. I think I am in overtrained mode. I will also be staying in the gym for not so long. 1 hour at most. It will look like this:day 1: chest & tricepsday 2: legs & shouldersday 3: back and pull ups, chin ups for biceps ( I don't need bigger biceps for now, so I will not do any specific biceps exercise, like curls, etc.) So, the first day looked like this:

Sounds like you're getting a good routine there. after my 7 free days at a gym I'm sold, will be signing up to the local (also very basic) next week

Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.- Bruce Lee

All these training and I get sore muscles from helping a friend to paint her apartment! I was holding my right hand in upright position for the past two days, and my deltoid muscle is killing me now. Could it be that all the muscles you get in the gym are uselles in everyday life? Today is my gym day and I really don't know if I should give it a try at all... My right hand is totally sore! Maybe I should do only legs, and leave out the shoulder workouts...

I often wonder that about training isolated muscle groups. Your muscles are probably great for lifting heavy weight around, but how does it affect speed and endurance? Having gone off Kum Nye for a wee while now I've had a couple sessions and although I've gained a lot of strength since I used to do it, holding those poses for 2 minutes each is KILLER!

I reckon keep up the new lesser gym routine and have more real life stuff Painting is great! And it's pretty normal for your arm to be pretty sore after that.

Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.- Bruce Lee

I changed exercise plan again, and did squats, dead-lifts and pull ups. For the first time I spent only 45 minutes in he gym, and I must say I feel great! I think I've been overtrained lately, and I want to give my body some time to rest and recover, AND GROW!

today is the worst day since I started going to gym. I hurt my lower back doing squats. I wanted too much too fast, I guess. I want to improve my squats, but it will be a long process and I guess I have to deal with it. No quick gains. Lesson 1 learned. I will tak break from squats until I heal and recover. Until then what's left? Good old pull ups and bench presses.

Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.- Bruce Lee